Announcements
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CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Elevated Pigeon, Posterior Chain Floss, T-Spine Smash
Strength & Skill
Snatch Grip Deadlift (5-5-5-3-3-3)
Metcon
Metcon (6 Rounds for reps)
19Jun2015
In front of a clock set for 12 minutes, count reps for each round:
1 (0-1) minute of Double Unders
1 (1-2) minute of Overhead KB Swings
2 (2-4) minutes of Double Unders
2 (4-6) minutes of Overhead KB Swings
3 (6-9) minutes of Double Unders
3 (9-12) minutes of Overhead KB Swings
**KB Weight**
Rx+ : m-70# / f-44#
Rx : m-54# / f-36#
Sc : m-36# / f-27#